Hip flexor pain - running

Pandora_and_her_box
Pandora_and_her_box Posts: 240 Member
edited November 2024 in Fitness and Exercise
Hi all,

I'm in the taper phase for my first marathon (2 weeks time). A few weeks ago on my longest run, my hip flexor began to ache towards the end and was sore for a couple days. It cleared up fine and hadn't caused any more problems until today, when it suddenly flared up again - just a dull ache, but I cut my run short as I can't risk injury so close to my race.

Has anyone else experienced this and what did you do? Was i right to have finished my run early? I have scoliosis and today's episode coincides with a flare up of shoulder pain over the last few days. I plan to see my osteopath ASAP to get my back realigned. Is there anything else I should be doing?

Thanks and sorry for the long post!

Replies

  • emhunter
    emhunter Posts: 1,212 Member
    I have had this happen. I did all the things you did. In addition i stretched hip flexors before I ran, after I ran, in the morning when I got up, and at night before bed. I ultimately had to stop running because all the injuries became to be too much for me. Hopefully your body stops giving you trouble and you can continue your runs!
  • Pandora_and_her_box
    Pandora_and_her_box Posts: 240 Member
    @emhunter sorry to hear you had to give up running. I'm keeping everything crossed I can sort this out would hate not to run
  • yesimpson
    yesimpson Posts: 1,372 Member
    edited September 2015
    I had a similar issue, and a sports physio taught me a few useful stretches for the whole hip area and how to use a tennis ball to release tension (kind of similar to a foam roller but more targeted), and I also was suggested to follow the Myrtl routine by a poster on here whose name I forget but it was enormously helpful:
    http://www.njsportsmed.com/files/myrtl_routine.pdf

    Since then I have been largely free from any niggles.

    These are the stretches I do regularly, as advised by a physio, after runs and on non-running days too: https://gmb.io/hip-flexibility/

    Good luck for your marathon. I'm guessing rest may be the most important thing this close to race day!

    ETA- credit where credit is due, it was @cheshirecatastrophe who recommended the Myrtl routine.
  • Pandora_and_her_box
    Pandora_and_her_box Posts: 240 Member
    @yesimpson thank you so much for the links and taking the time to post, that's really helpful.
  • arditarose
    arditarose Posts: 15,573 Member
    My hip flexor is always wonky. When it gets bad I make sure to use a foam roller on it, and like @yesimpson mentioned-some kind of tennis ball or hand ball, to help relieve tension. It can be awkward getting on the ball properly but once you find the sweet spot...ahhhh. Stretching is one thing, but I don't even like to stretch it until I have it all warmed up with the foam roller and ball.
  • VintageFeline
    VintageFeline Posts: 6,771 Member
    Funnily enough I have just been asking Google about this as I get the same thing. Although I run considerably shorter distances and haven't been doing it for long. In my case, it seems to stem from hypermobility and overstretching as gymnast and dancer. So it's not necessarily always about tightness that needs stretched out. How I go about fixing it I'm not sure at this point, it's a bit daunting.

    Here's the link for anyone who may be in the same boat with being over mobile and over stretched.

    http://danceproject.ca/advanced-hip-flexor-stretching-for-the-hypermobile
  • emhunter
    emhunter Posts: 1,212 Member
    It's ok! Just wasn't meant for me! Also I found that when I incorporated yoga into my workout routine I had far less trouble with hip flexor pain. I also got a massage once a month. I can still run if I chose, but for me, all the trouble it gave me was not worth it. I am not at all saying you should stop running. Just clarifying on why I chose to stop.

    I think you're doing all the right things for you. Good luck with your race :)
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    This close to your race is a bit late to find much that will address the issue long term ... stretching, rolling, and sucking it up through the race might be all you can do for the short term.

    Longer term, look into strengthening the entire chain of muscles used in running ... back, glutes, hams, quads, calves. Check your running form ... it could be a body position or posture issue (especially with scoliosis). Look where you run ... most roads are sloped for water drainage ... running on the same side of the road all of the time results in running on a side slope which puts unequal stresses on different sides of the body.
  • fitrep1
    fitrep1 Posts: 22 Member
    Pandora_and_her_box wrote: »
    Hi all,

    I'm in the taper phase for my first marathon (2 weeks time). A few weeks ago on my longest run, my hip flexor began to ache towards the end and was sore for a couple days. It cleared up fine and hadn't caused any more problems until today, when it suddenly flared up again - just a dull ache, but I cut my run short as I can't risk injury so close to my race.

    Has anyone else experienced this and what did you do? Was i right to have finished my run early? I have scoliosis and today's episode coincides with a flare up of shoulder pain over the last few days. I plan to see my osteopath ASAP to get my back realigned. Is there anything else I should be doing?

    Thanks and sorry for the long post!

    Lots of great points in all the posts. I love it when we can make contacts with people who have experience overcoming issues. I am going to throw another out there. How many miles have you put on your shoes and insoles? It is a little late in the training to switch them up but something to look at. You can also try switching to a cardio workout on an elliptical to relieve impact stress and give the hip a break.
  • Pandora_and_her_box
    Pandora_and_her_box Posts: 240 Member
    Thanks everyone for all the advice and support.

    @brianpperkins I did suspect that this was a posture issue. To an extent, there's not a lot I can do about that because I'm wonky, but being aware is a good start. I haven't had any problems with any of my other runs other than my last long one and today. With any luck, a trip or two to the osteopath before the race, along with stretching and posture awareness (and race day excitement) will see me through.

    @VintageFeline hope you get your issue sorted too!
  • Pandora_and_her_box
    Pandora_and_her_box Posts: 240 Member
    @fitrep1 funnily enough, I was also thinking about this earlier...definitely more miles than I should have as I've done a HM (plus around two months training beforehand) and training for my marathon in them! Luckily I have a neutral gait, but ideally I should have got new ones a month or so ago. Bit late now
  • fitrep1
    fitrep1 Posts: 22 Member
    I am somewhat of a big guy and can destroy a pair of shoes in no time flat. I have made the "Great shoe swap mistake" in the past and let me say, lesson learned.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    your back might be creating the issue being misaligned.
    i might suggest adding low and high lunges, half pigeon, side angle stretches-revolved if you can manage, thread the needle
  • patrikc333
    patrikc333 Posts: 436 Member
    personally, it happens that I've got random aches everywhere, feet, hips, knees, back, they come and go in a matter of days. I just don't listen to this "body whining" anymore

    obviously, it will be different if it will be something protracting for a longer time, if an area is visibly sore etc, then I'll take it seriously and go to a gp
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